Guilt-Free Delicacy

Stir-Fried Catfish

with Peppers, Corn and Ginger
Average: 5 (2 votes)
(2 votes)
Stir-Fried Catfish

Stir-Fried Catfish - Colorful and fresh, with delicious Asian flavor

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Health Score:
8,6 / 10
very easy
20 min.

Healthy, because

Even smarter

Nutritional values

This dish is low in calories but provides a significant portion of vitamin C and plenty of iron. 

If you cannot get fresh mini corncobs, simply use drained, pickled corn cobs from the jar instead. This recipe is best served with natural rice, which is packed with fiber.

1 serving contains
(Percentage of daily recommendation)
Calorie311 kcal(15 %)
Protein31 g(32 %)
Fat7 g(6 %)
Carbohydrates25 g(17 %)
Sugar added10 g(40 %)
Roughage6 g(20 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E5.5 mg(46 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin8.3 mg(69 %)
Vitamin B₆0.6 mg(43 %)
Folate51 μg(17 %)
Pantothenic acid0.8 mg(13 %)
Biotin11.7 μg(26 %)
Vitamin B₁₂1.3 μg(43 %)
Vitamin C70 mg(74 %)
Potassium807 mg(20 %)
Calcium80 mg(8 %)
Magnesium95 mg(32 %)
Iron2.8 mg(19 %)
Iodine11 μg(6 %)
Zinc2.9 mg(36 %)
Saturated fatty acids0.9 g
Uric acid248 mg
Cholesterol111 mg
Development of this recipe:


9 ounces Catfish (or mild white fish)
3 small red onions
1 small red Bell pepper
4 ounces Baby corn cob
½ Lime
1 red chile pepper
2 garlic
1 piece ginger (about 30 grams)
3 tablespoons soy sauce
1 tablespoon cane sugar
2 tablespoons Canola oil
3 tablespoons dry sherry
How healthy are the main ingredients?
gingersoy sauceonionLimegarlic

Kitchen utensils

1 Small bowl, 1 Wok, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Peeler, 1 Slotted spatula, 1 Citrus juicer, 1 Fine grater

Preparation steps

Stir-Fried Catfish preparation step 1

Rinse the fish and pat dry. Cut into strips, about 1 cm (approximately 1/2 inch) wide. Peel the onions and cut into wedges. Rinse the bell pepper, wipe dry, cut into quarters and remove seeds. Cut pepper into thin strips. Halve the corn lengthwise. Squeeze juice from the lime.

Stir-Fried Catfish preparation step 2

Rinse chile, wipe dry, remove stem and seeds and finely chop. Peel garlic and finely chop. Peel ginger and finely grate. In a small bowl, mix together soy sauce, lime juice and sugar, stirring until the sugar has dissolved.

Stir-Fried Catfish preparation step 3

Heat the oil in a heavy wok until smoking. Stir-fry the fish until browned on all sides, stirring constantly. Remove fish and set aside. Pour off almost all of the oil.

Stir-Fried Catfish preparation step 4

Add the onions, bell pepper and baby corn to the wok. Stir-fry overt high heat until crisp-tender, stirring constantly, about 2 minutes.

Stir-Fried Catfish preparation step 5

Add chile, garlic and ginger ot the vegetable mixture and stir to combine.

Stir-Fried Catfish preparation step 6

Add soy-sauce mixture and the sherry and cook, stirring, until vegetables are coated, about 1 minute. Return fish to wok, stir to coat and serve immediately.